Archive for the ‘focus’ Category

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

Planning for Success

In podcast episode #59 we talked about staying motivated when you aren’t seeing results. To truly BELIEVE and stay MOTIVATED, I suggested drilling into the details of what you’re trying to accomplish. Perhaps you have goals to run more or eat less or do something better or be less annoying. Whatever you think you want to do, you’d better get organized and DEFINE your target. Clear definition of your goal will allow you to set your trajectory appropriately. Without further adieus here is my Half Marathon Emergency Plan.

Identify the goal
What: Half Marathon (run 13.1 miles in a day)
When: No later than 11.29.2015
How Fast: 1:50 (110 minutes)

Placing emphasis on exactly WHAT I want to do, WHEN I want to do and to WHAT LEVEL allows me to make a plan. The plan will be the stepping stones across the river of uncertainty that lies between my CURRENT SELF and my GOAL. Without knowing the appropriate steps to take, I start at the goal distance and work backwards. Knowing that I will peak with 13.1 miles on my “race day” I set up a reasonable number of steps based upon the amount of weeks I have to get the preparation work done.

Make a plan
Maximize my run distance at 14 miles the weekend prior (11.22.2015).
Add in tempo and speed runs during the week (must attain speed of 8 minute mile for shorter runs)
Base runs at minimum of 5k (3.1 miles)

** I typically would peak my long run distance  two weeks prior, but am going to stay with the increase, increase, fall back pattern as this plan is actually to achieve an interim goal en route to something greater that I disclose in the near future. **


 

Write it down
When it came time to put this in writing, I started with the structure of things I wanted to accomplish my goal. I know I want increasing long runs. That is not enough to achieve the time goal as 9 minute miles, like I can barely maintain currently, will not get me down to 1:50. That is why I chose that time goal – to force the issue of improving speed.

Look at the layout of each week in the table below. Each week focuses effort around the goal of the long run on Sunday.

Saturday: The day BEFORE the long run will be walking or something easy along with stretching / core work. Making a good habit of this will relax the mind the night before the race.

Monday: The day AFTER the long run will be leg recovery and strength-building. It will be a day to exercise the other leg muscles and then finish with slow building intervals with an overall distance of 3.1 miles.

Tuesday: Speed and or agility. Suicides, very short intervals, dynamic movements that are separate from movements used in a longer run.

Wednesday: Middle length run, about half of the max distance for this training goal. Resistance training is also on the menu for Wednesday.

Thursday: Tempo run. Try to maintain goal race pace or slightly quicker each week. Feeling uncomfortable and learning to train while uncomfortable will ease performance on race day.

Friday: Recovery run and third of my three resistance training days for the week. The resistance training for Friday and Wednesday will not include legs.

EACH DAY, some light stretching, core work or meditation to stay in tune with how your body is feeling is recommended.

That’s it. Adapt and adjust this to your goals. As always consult with your doctor regarding any physical fitness activity and listen to your body. Get good rest and put healthy foods with vitamins and nutrients in your body instead of simply avoiding bad things. It is easier to improve your diet by adding in good things.

Good luck. Let me know how you do.

Mark

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.19.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.26.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.02.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.09.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.16.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.23.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

strength

Walk and stretch

Core

Run Long

Easy pace

Core

 

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 3 2 7 5 4 2 10
10.19.2015 3 2 7 5 4 2 11
10.26.2015 3 2 7 5 4 2 12
11.02.2015 3 2 7 5 4 2 11
11.09.2015 3 2 7 5 4 2 13
11.16.2015 3 2 7 5 4 2 14
11.23.2015 3 2 7 5 4 2 13.1

 

 

 

Visualize your future self at that goal and describe it
Adequate nightly sleep
Green smoothie each morning
Cardio training 4-6 days per week
Core training part of regular schedule
Daily stretching or meditation and relaxation breathing
Describe the same qualities of yourself at your current state
No regular core training
Lack of cardio conditioning
Joint stability for endurance training unknown
Whole foods minimized in diet, many processed foods being consumed.

Make a plan to connect your current self to your future self at the targeted goal
Add in 5 minutes of core exercises and some stretching each night and/or morning
Run at least every 36 hours
Make a quick smoothie first thing each morning
Sleep by 10:15 every other night
Stretch dynamically prior to runs. Cool down with Tater walk.

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

 

Freestlye 30 (BenJamin Banger) / CC BY 4.0

MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast

  1. Identify the goal
  2. Make a plan
  3. Write it down
  4. Visualize your future self at that goal and describe it
  5. Describe the same qualities of yourself at your current state
  6. Make a plan to connect your current self to your future self at the targeted goal

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

Freestlye 30 (BenJamin Banger) / CC BY 4.0
Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #055 – Focus and Mental Training

Focus your effort

Focus your effort

Set goals and work hard

Lizzy in her varsity jersey

Professional athletes experience impacts from good focus and fail when they get distracted. Keeping your head in the game is critical to successful performance. There are things people do to prepare for performances. Train, be in shape, mental training. Let’s focus on mental training and how focus can work for you.

Attitude
Have a good attitude. Do your best. Don’t expect perfection.

Motivation
Be prepared for adversity or a slump. Trouble with fitness and diet happen. How do you maintain motivation when times are tough and you start to feel down? No self pity, no excuses. Be self-motivating. WANT to be there because you really don’t HAVE to be. Look inside yourself. Play for you.

Goals
Set goals, plan ahead. Where do you see yourself in 5 years? Visualize that future version of you. Write down what you discover about your desires. Make a plan with steps along with way to achieve the success you desire. Train yourself to achieve skills you need for the next / higher level.

People Skills
Develop good people skills. Get along / play nice with others. Have an attitude of gratitude and enjoy what you love.

Self-Talk
Avoid negative self-talk. Deal with uncertainty by telling yourself that you can do it. You HAVE that skill and you CAN handle it! Positive self-talk and looking ahead to the next opportunity to perform well will take you far!

Visualization
See YOU making the right plays to eliminate stress in challenging situations. See the successful action in your mind’s eye.

Anxiety and Emotions
DON’T WORRY. Forget the free throw you missed. You can’t change the past, but you can focus on the next effort.  Don’t let your emotions get in the way. Remain level-headed minimize the highs and the lows and be an automatic performer.

Concentration
Forget anything but how well you can do what you are getting ready to do. You have practiced this before MANY TIMES. Concentrate on what you already know how to do and DO IT!

You’re good enough, you’re smart enough and dog-gone-it, people really like you.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.

Find community. Find support.

Mark
mark@mochavegan.com
@mochavegan

 

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Listen in to the Mocha Vegan Podcast, episode #049:

 

Ducks can teach us a few things. Understand that I don’t sit for hours on end alongside the Western Canal in Arizona musing on the potential teachings of ducks. The pictures that follow were all taken while running on a recent Sunday in late March 2015. At this time of the year there are still some young duck families along with some that already have some adolescent or larger babies. The little ones tend to stay very close to momma duck where the older tend to wander a little further very much like our own children do as they age and gain confidence and abilities.

What should we learn from ducks?

ducks 3 - DSC_0284

Duck Lesson #1: BE THANKFUL

Duck families along the canal seem to start with 8 ducklings. By the time these ducks reach adolescence, the numbers seem to dwindle. Be thankful for your time together.

 

 

ducks 2 - IMG_20150329_182105

Duck Lesson #2: BE WATCHFUL AND TRAIN YOUR CHILDREN WELL.

Keep an eye on your family. Spend time together. Teach them the lessons you have learned. Give them some freedom as they develop and mature.

 

Duck families #1

Duck Lesson #3: PROVIDE FOOD AND PROTECT YOUR FAMILY

Put more thought into what you do in your day. Be ready to get started, to tackle your day with enthusiasm. Study the ‘problems’ you submit to others regularly. Most of our problems are due to our reliance on a life of convenience. Providing for your family now involves bringing home a good wage, bringing food into the home and preparing it, not necessarily foraging and hunting like families did together in ages past. Feed your family well and be in position to protect them when things do not go as planned or danger threatens.

Watch the ducks swim along, family together enjoying their time together while they look for food. You can get it all done and spend time together, too. Just keep trying, put your problems in perspective.

 

WHAT I SUGGEST

Perhaps “sign up” for a duck lesson at a body of water near you. Take a friend, significant other, kids or even your leashed dog for a walk. Observe how the ducks behave and discuss it together. Think about it. We really can learn a lot from ducks. Print out a picture and tack it up for those challenging times; it may bring a smile to your face. 🙂

Until next time,

Mark

P.S. I’d love to see your duck pictures. Please send me some!
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

What a difference you can make in your life with running.

Barriers to running:

Injuries – how do you transition back into running?

New to running / haven’t run before –

Suggestions:

DO SOMETHING.

Park a little further from your destination.

Look at running as an opportunity to explore a new area.

Challenge yourself to do more than before.

Start slow and go faster a little bit at a time.

Walk

Try to find a solution that moves you from the couch or your current area of inactivity towards running.

 Two Real Steps to Make the Change

  1. Make a Decision
    1. You have to commit to making a change in your life to get anywhere.
    2. Write down your goal
    3. Break it down into steps
    4. Find a very small step that moves you towards your goal, but is easily repeatable.
    5. Perform this step every day for two weeks.
    6. Increase the daily goal or step to take you further along your journey.
  2. Enjoy the Journey by Making It Social
    1. Find an Accountability Partner: friend, neighbor, family member
    2. Join a Group: walking, running, triathlon (Landis Tri Club is a local group that I enjoyed.)
    3. Use a Social App: Map My Ride, Ontri.net, My Fitness Pal
    4. Walk Your Dog

Find what works for you and fits in your life and let me know. I want to know how things are going and if I can help. 🙂

Mark
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Training in Phases

Cleveland Marathon

Training in Phases

Increased Load

Similar to training for your first 5K race, many marathoner trainers simply increase their load over time so that they reach a maximum distance in time for their race. By running several times during the week and having one ‘long’ run on the weekend, you see your long run distance slowly approach marathon distance.

3-Week Phases

Other thoughts include taking two steps forward and one step back where your mileage increases two weeks in a row, then steps back slightly on the third week. This works well at the beginning, when gains in duration and distance are at their maximum. However, this approach can be tedious over the many months of marathon preparation AND it does not provide large enough improvements in pace for me.

Speed Training

Improving your performance with speed training involves testing your limits. In order to go fast, you have to … go faster. It isn’t quite that simple, I agree. To run a faster marathon, you must run a faster half marathon. To run the faster half marathon, you must run a faster 10K. A faster 10K requires a faster 5K, 2 miler, 1 miler or lap around your high school track. You have to go to the shortest distance necessary to see improvements. Do these shorter, faster, intervals with appropriate breaks between and you will be on your way to that faster Boston Marathon Qualifier. Run, Forrest, Run.

Creating More Time

Blerk

Set your alarm, get up early, do good things

Habits – Making the most of the time that you have.

You are convinced that there is a lot of productive time left on the table each day. It seems like you just work, go to bed and repeat. What happens to those few elusive hours surrounding the work and sleep each day? It will require some tracking, a little analysis, to really figure things out.

This won’t take long. Get a note card or a small notebook and keep it with you. For one week (so you cover all the days and their different structures. Identify each element of your day that seems to be a time-waster or unproductive. WRITE IT DOWN. For example, “2o minutes have Facebook chat with my buddy” OR “30 minutes catching up on ____ (Facebook, Twitter, news websites, etc.”

Do this for a week. Be honest, if you watch four episodes of your favorite show with the family, great, but right it down. Most successful people watch an hour or less of television each day and focus their social media time. Identify your 3-hour-per-day TV habit or your propensity to chat on the phone for an innocent 30 minutes several times each day and you are on your way to a more productive self.

Turn that Frown Upside-Down

So you’ve made THE LIST of your time transgressions and can’t even set it down for fear that someone will read it and judge you. Let’s take that list and invert it. Take each poor habit and transition it into the opposite: For example: “Watched more than 2 hours of TV every day” BECOMES “Watch less than 90 minutes of TV each day”. Take each habit and describe what you think is a healthier version of that habit. Do it for everything.

 

The goal is not to change everything overnight. What you should strive for is performing one of these new, RICH, habits and celebrating your success. Make a note of your successes. Each positive habit served during your day or week will allow other desired activities into your schedule. Perhaps the garden you always wanted to plant, reading some inspirational material or a more regular exercise regimen. You get the idea?

Get out there and try it. Keep score for a week and create healthier versions of those habit as daily time-saving goals.

Good luck!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0